WARM UP: Ladder Drills :30 drills X 2 Jumping jacks Downward dog Lunge to instep right Lunge to instep left Squat hold PVC Pass Throughs SKILL: 4 Sets of: 8 Vertical Slam Ball Throws (20/15) 15 Zercher Squats (70/50) (rest :90) WOD: For time: 30 Burpees over Barbell 200m Run 15 Power Snatch (135/95) 400m

WARM UP: 400m Run Fence Drills 2 Rounds: 10 SLSU 3 Inch Worm + PU :30 Bar Hang 10 Ring Rows SKILL: INTO WOD WOD: 18:00 Running Clock 0-3:00 400m Run Max Pull-ups (2:00 rest) 5:00 -8:00 400m Run Max Clean and Jerks (155/105) (2:00 rest) 10:00 – 13:00 400m Run Max Pull-ups (2:00 rest)

WARM UP: 200m Run 3 Rounds: 10 Good Mornings + Plate (25/15) 5 Burpees 10 Single Leg Pelvic Raise (each) SKILL: 10:00 EMOM ODD: 10 Deadlifts EVEN: 45sec. Slam Ball Bear Hug (70/50) WOD: 4 RFT CTC Slam Ball Carry (70/50) 10 Burpees 30 Air Squats  

WARM UP: 3:00 Jump Rope 2 Rounds: 10 Good Mornings w/ Plate (15/10) 10 Walking lunge to instep 10 Light Russian KBS 10 Light American KBS with :01 Pause overhead SKILL: “Annie” (10:00) 50-40-30-20-10 Double Unders Ab Mat Sit-ups WOD: 4 Supersets: 15 WBS (30/20) 12 Single Arm Bent Over Row (each) 12 Alternating Hammer

WARM UP: 400m Run Fence Drills 2 Rounds: 10 SLSU 3 Inch Worm + PU :30 Bar Hang 10 Ring Rows SKILL: 6:00 EMOM Every minute perform: 5-10 Pull-ups 5-10 Push-ups WOD: Turkey Burn (11/23/17) 23:00 AMRAP 400m Run 11 Burpee Box Jump Over (24/20”) 17 Kettlebell Swings (24/16kg)  

Mission still closed Do 7 min ME burpees, ready, set, GO!! Post an after picture with your score on your Facebook or Instagram and tag Mission CrossFit San Antonio!!! Two winners will be selected!!

WARM UP: 20 Jumping jacks 20 Seal jumps :60 couch stretch R :60 couch stretch L :60 downward dog stretch 3 Rounds of: 5 pull ups 7 push ups 9 Knee above the Hips SKILL: INTO WOD WOD: For Time: 200m Run CTC Farmers Carry (32/24kg) 15 Zercher Squats (70/50) 400m Run CTC Farmer Carry